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#9 – StrongFit | Training Yourself To Feel Less Pain And Handle Extreme Discomfort w/ Julien Pineau

[mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

[mp_embed data=”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” fill_space=”true”][mp_embed data=”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” fill_space=”true”]

Julien is a movement specialist who will teach you a thing or two about extreme discomfort, pain, and intensity. We move past technique and programming today to focus on the end game — creating and applying torque. I also had a blast nerding out with him on the concept of pushing your brain as hard as you push your body.In this episode, some things we talk about:

  • Why torque changes everything, even if it visually LOOKS like you’re performing a movement correctly
  • Difference between mobility and flexibility: Why passive stretching hasn’t fixed your hips yet
  • Building a mental palace to push, organize, and strengthen your mind

Show Notes:

  • “I found myself when I started MMA, that’s when things really clicked for me.” (2:20)
  • “I could more or less wonder my intellect in easy life. It’s that moment when you have to look in the mirror. And I realized and decided that I needed to build something.” (3:21)
  • “At the end, them saying no was the best thing that could have happened to me. I struggled really hard for a few years. Sold my car, lost 20lb because I had to ride up and down to my gym on a bicycle.”
  • “Steroids and CrossFit, honestly is the wrong conversation. What we want to look at is pain killers and anti- inflammatories. That’s the dirty secret of CrossFit.” (4:45)
  • “The body moves well. We just messed it up along the way. We learn wrong patterns along the way that creates imbalances and deficiencies that ends up causing trauma. The key is if I can just remove what you’re doing wrong, chances are the body will do right on its own.” (9:40)
  • “Skill, Eccentric, Weight-bearing. The lower the SEW, the higher I’m going to push the intensity. The skill is very limited on a sled push. I know that there’s not much that’s going to stop you from taking two more steps. You won’t pay the price for it in the sense of, your knees won’t ache the next day. Your back won’t be destroyed.” (11:30)
  • “What is the difference between mobility and flexibility really? Mobility is the range of motion that you have while maintaining torque. If it is without tension or torque, then it is flexibility. Passive stretching will increase flexibility, but will not increase mobility. With flexibility, the second I put weight or load, I have to increase torque. If you’re increasing the range of motion with just flexibility by itself, I don’t want to say that it’s useless, but it’s not interesting.” (14:00)
  • “Creating torque is everything. That’s how you create strong joints, strong mobility, and strong movement.” (16:10)
  • “If you don’t understand how to create torque, you can LOOK like you’re doing the movement correctly, and yet you’re doing it completely incorrectly. If you create the wrong torque overhead, you will get hurt and mess yourself up. You are looking the part but not being the part.”
  • “For people’s hips to be healthy, first they need to understand what a hinge is.” (25:45)
  • How do you really know if you know how to hinge?
  • “How come you can feel the pain is getting worse over weeks and weeks and months and months? It’s never trauma that happens just one time. It’s things that are happening over weeks, you just don’t know how to stop it. Eh whatever I’m gonna wait until it breaks. Problems relating to imbalances comes from you applying torque incorrectly. If we fix that, we fix them.” (36:00)
  • “Pain is an interpretation of the brain. Nothing else. If you associate intensity with pain you are training yourself to feel more pain. After that, the better you get at it. The lower the level of intensity is where the pain is going to start. They have that moment where they are in pain all the time. Because the brain signals pain at intensity at any level. That can work the other way as well.” (41:12)
  • Memory Palace: “It’s something used for memory. It allows you to develop a certain mental strength. It allows me to stick with problems longer. I’m not smarter than anybody. I can stick with problems longer that way. That’s the thing with the mental palace. That you are in control of. I don’t need the phone to do that. I’ve built that room in my head.”  (47:15)
  • “It’s the greatest thing you can do for someone. Is give the ability to someone to create that room.” (55:33)
  • “This has been mankind’s greatest invention. Books. There is no question. The amount of things that are in those few cubic inches. The stronger you can make your mind the better you will be as a human being.” (56:33)
  • “Those guys went so far in their own field, that they’re bound to come up with stuff that you can use in yours. They have opened their mind to concepts that are very hard to conceptualize. That are very difficult and probably painful to conceptualize. Out of that pain out of that struggle that they had to go through to become better, they can teach you so much.”  (1:04:00)
  • “I had to sell my car just to pay the rent. You know when you pay the rent on the 10th of every month? That was my life for 3 years. At the same time it was  the greatest thing. It taught me how to take the hits. At no point in those 5 years where I struggled so much did I ever think about quitting. It never even entered my mind. I was like I don’t care if i  have to work security at night. But I will not close the gym. I will do whatever I have to do to build something. (1:11:15)
  • “I don’t want to live in a world where I see so many athletes one step away from breaking. And their only options are stop doing what you’re doing or wait until it breaks. I want to train coaches so they can train coaches. So we can fix a million people instead of 200.”

Resources we may have talked about:

How you can connect with Julien:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review![mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

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#9 – StrongFit | Training Yourself To Feel Less Pain And Handle Extreme Discomfort w/ Julien Pineau

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Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

[mp_embed data=”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” fill_space=”true”][mp_embed data=”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” fill_space=”true”]

Julien is a movement specialist who will teach you a thing or two about extreme discomfort, pain, and intensity. We move past technique and programming today to focus on the end game — creating and applying torque. I also had a blast nerding out with him on the concept of pushing your brain as hard as you push your body.In this episode, some things we talk about:

  • Why torque changes everything, even if it visually LOOKS like you’re performing a movement correctly
  • Difference between mobility and flexibility: Why passive stretching hasn’t fixed your hips yet
  • Building a mental palace to push, organize, and strengthen your mind

Show Notes:

  • “I found myself when I started MMA, that’s when things really clicked for me.” (2:20)
  • “I could more or less wonder my intellect in easy life. It’s that moment when you have to look in the mirror. And I realized and decided that I needed to build something.” (3:21)
  • “At the end, them saying no was the best thing that could have happened to me. I struggled really hard for a few years. Sold my car, lost 20lb because I had to ride up and down to my gym on a bicycle.”
  • “Steroids and CrossFit, honestly is the wrong conversation. What we want to look at is pain killers and anti- inflammatories. That’s the dirty secret of CrossFit.” (4:45)
  • “The body moves well. We just messed it up along the way. We learn wrong patterns along the way that creates imbalances and deficiencies that ends up causing trauma. The key is if I can just remove what you’re doing wrong, chances are the body will do right on its own.” (9:40)
  • “Skill, Eccentric, Weight-bearing. The lower the SEW, the higher I’m going to push the intensity. The skill is very limited on a sled push. I know that there’s not much that’s going to stop you from taking two more steps. You won’t pay the price for it in the sense of, your knees won’t ache the next day. Your back won’t be destroyed.” (11:30)
  • “What is the difference between mobility and flexibility really? Mobility is the range of motion that you have while maintaining torque. If it is without tension or torque, then it is flexibility. Passive stretching will increase flexibility, but will not increase mobility. With flexibility, the second I put weight or load, I have to increase torque. If you’re increasing the range of motion with just flexibility by itself, I don’t want to say that it’s useless, but it’s not interesting.” (14:00)
  • “Creating torque is everything. That’s how you create strong joints, strong mobility, and strong movement.” (16:10)
  • “If you don’t understand how to create torque, you can LOOK like you’re doing the movement correctly, and yet you’re doing it completely incorrectly. If you create the wrong torque overhead, you will get hurt and mess yourself up. You are looking the part but not being the part.”
  • “For people’s hips to be healthy, first they need to understand what a hinge is.” (25:45)
  • How do you really know if you know how to hinge?
  • “How come you can feel the pain is getting worse over weeks and weeks and months and months? It’s never trauma that happens just one time. It’s things that are happening over weeks, you just don’t know how to stop it. Eh whatever I’m gonna wait until it breaks. Problems relating to imbalances comes from you applying torque incorrectly. If we fix that, we fix them.” (36:00)
  • “Pain is an interpretation of the brain. Nothing else. If you associate intensity with pain you are training yourself to feel more pain. After that, the better you get at it. The lower the level of intensity is where the pain is going to start. They have that moment where they are in pain all the time. Because the brain signals pain at intensity at any level. That can work the other way as well.” (41:12)
  • Memory Palace: “It’s something used for memory. It allows you to develop a certain mental strength. It allows me to stick with problems longer. I’m not smarter than anybody. I can stick with problems longer that way. That’s the thing with the mental palace. That you are in control of. I don’t need the phone to do that. I’ve built that room in my head.”  (47:15)
  • “It’s the greatest thing you can do for someone. Is give the ability to someone to create that room.” (55:33)
  • “This has been mankind’s greatest invention. Books. There is no question. The amount of things that are in those few cubic inches. The stronger you can make your mind the better you will be as a human being.” (56:33)
  • “Those guys went so far in their own field, that they’re bound to come up with stuff that you can use in yours. They have opened their mind to concepts that are very hard to conceptualize. That are very difficult and probably painful to conceptualize. Out of that pain out of that struggle that they had to go through to become better, they can teach you so much.”  (1:04:00)
  • “I had to sell my car just to pay the rent. You know when you pay the rent on the 10th of every month? That was my life for 3 years. At the same time it was  the greatest thing. It taught me how to take the hits. At no point in those 5 years where I struggled so much did I ever think about quitting. It never even entered my mind. I was like I don’t care if i  have to work security at night. But I will not close the gym. I will do whatever I have to do to build something. (1:11:15)
  • “I don’t want to live in a world where I see so many athletes one step away from breaking. And their only options are stop doing what you’re doing or wait until it breaks. I want to train coaches so they can train coaches. So we can fix a million people instead of 200.”

Resources we may have talked about:

How you can connect with Julien:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review![mp_embed data=”PGlmcmFtZSBzcmM9Ii8vYmFubmVycy5pdHVuZXMuYXBwbGUuY29tL2Jhbm5lci5odG1sP3BhcnRuZXJJZD0mYUlkPSZidD1jYXRhbG9nJnQ9Y2F0YWxvZ19ibGFjayZpZD0xMTQ4ODEzNjc0JmM9dXMmbD1lbi1VUyZ3PTcyOCZoPTkwJnN0b3JlPXBvZGNhc3QiIGZyYW1lYm9yZGVyPTAgc3R5bGU9Im92ZXJmbG93LXg6aGlkZGVuO292ZXJmbG93LXk6aGlkZGVuO3dpZHRoOjcyOHB4O2hlaWdodDo5MHB4O2JvcmRlcjowcHgiPjwvaWZyYW1lPg==” fill_space=”true”]

Move like a ninja — 100% in CONTROL of your body.

[mp_image id=”2646″ size=”full” link_type=”custom_url” link=”#” target=”false” align=”left”]

  • Find out where you can best spend your 15 minutes of accessory work with this free Movement Audit Checklist
  • Become a more resilient athlete while feeling more stable, balanced, and in control
  • Bonus: Coaching video for improving Strict Pull Ups and Strict Handstand Pushups using the concepts in the checklist

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#8 – Power Monkey Fitness | Level Up Your Gymnastics Skills w/ David Durante

“It can’t be stated enough how important body awareness is to truly appreciate what your body is supposed to be doing within the movement. There’s normally an enormous disconnect between what someone thinks is happening versus what it actually looks like.” – David DuranteIn this episode, we talk about:

  • Gaining the ability to move your body at will through the movement as opposed to the movement moving you.
  • Breaking down movements into finer components using the four phases of movement
  • Should prep, wrist, and elbow health

And most importantly I think Dave brings a passionate perspective to gymnastics for CrossFitters. I’m sure you will walk away with a whole new appreciation about the way your body moves. Show Notes:

  • Background in gymnastics (1:50)
  • Tapping into the CrossFit world (3:33)
  • Origins and evolution of Power Monkey Fitness (5:00)
  • What is the “Ring Thing” aka the Dream Machine? (6:35) 
  • Breaking down movements into finer components (7:50)
  • Preferred scaling options for HSPU in a daily class setting (9:37)
  • Leveling up progressions to push advanced athletes (12:35)
  • Hierarchy of movement: Four Phases (13:45)
  • Challenging advanced athletes in areas they don’t see in CF workouts (15:15)
  • Approaching flexibility w/ consistency (15:55)
  • Core work beginning with two vital positions (17:17)
  • Role of eccentric and isometric strength in gymnastics for CF (18:10)
  • The missing link of body awareness (19:12)
  • Why using video for gymnastics is extremely valuable (20:00)
  • General time frame it takes to see improvement (21:55)
  • General Physical Preparedness for gymnastics (23:45)
  • What does the transfer look like in Oly lifts, Power lifts, and metcons?  (26:00)
  • Most common injuries in gymnastics vs gymnastics in CF (27:45)
  • Should health, prep, warm up (29:18) 
  • Wrist & elbow pain from gymnastics (31:41)
  • Biggest influences (34:00)
  • Summer camp for adults (37:47)
  • Clinics (40:45)
  • Something Dave doesn’t get asked enough (42:10)
  • 15 minute routine to help your body be more capable for anything you will require of it (44:00) 

People mentioned:

Resources we may have talked about:

How you can connect with Dave:

If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it or somewhere on the web. And if you’re a boss — head over to iTunes and leave a 5 star review!

#7 – The Pursuit Of Fitness w/ Noah Ohlsen

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Noah Ohlsen wore no hair products for this episode. He has made three trips to the Reebok CrossFit Games and is relentless in his pursuit. We talk about all sorts of things in this episode. You can get to know him a little bit better as a human and see how much you might have in common. And don’t worry, we talk plenty of Games prep and training stuff too.In this episode, we talk about:

  • Games prep, strategy in training, and mental aspect of performance
  • Noah’s favorite movies, music, tv shows, and more
  • 4 workouts you can try out that are nasty in just the right ways

Show Notes

  • Wanting to be the ripped dude running on the beach (1:15)
  • When Noah decided to go ALL in (2:40)
  • Going from fan to peer (4:00)
  • Support system (5:00)
  • Choosing which competitions to do throughout the year (6:05)
  • Approach for sharpening the mental aspect of performance (8:00)
  • “You need to get a little stronger” (11:20)
  • Exposure to weightlifting meets to sharpen your mental game (13:42)
  • Injury prevention (14:55)
  • Noah’s breakfast (16:13)
  • Supplements (17:30)
  • Milk and desserts  (19:05)
  • Favorite things to do when Noah’s not training (21:45)
  • Music: favorite genre, artists (23:25)
  • Movies (24:50)
  • Tv Shows (26:15)
  • Training partners (28:30)
  • Maximus Ohlsen for President (29:30)
  • Habits, processes, non-negotiables (30:25)
  • Workouts for you to try (32:30)
  • If you had to start over, and had only 1 year to live, what would you do to make it back to where you are now? (35:20)
  • Biggest influences (36:30)

Resources we may have talked about:

How you can connect with Noah:

 If you enjoyed this episode, the greatest compliment you can give is by sharing it with someone that might enjoy it. And if you’re a boss — head over to iTunes and leave a 5 star review!

#6 – Beating Drug Addiction, Winning The Games, and Building An Empire That Helps Thousands Of People w/ Michael Cazayoux

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Michael Cazayoux is the CEO of Brute Strength and has his own podcast where he dives inside the minds of top performers. Cazayoux can run a mile in 5:09, can deadlift 500 lbs, and has a 2:02 Fran. If you’ve ever struggled with making a change in your life, pay close attention to how Mike turned his entire life around. His story is sure to get you fired up.In this episode we talk about:

  • The origins, operations, and vision for Brute Strength
  • Mike’s empowering story about his battle with drug addiction and keeping promises to yourself
  • How he went from planning a career in selling pills to winning the ’12 and ’13 CrossFit Affiliate Word Cup

Show Notes:

  • How Brute Strength got started (3:00)
  • Biggest challenge for people doing remote coaching (5:17)
  • Getting coached online (7:50)
  • Hardest part behind running an online business (11:00)
  • Biggest cost to doing what you love (13:35)
  • The importance of creating a sacred support system (15:10)
  • A day in the life (20:15)
  • Does fitness change after retiring from competing? (22:35)
  • Biggest takeaway from being an athlete and winning the Games (25:00)
  • The story behind Mike’s battle with drug addiction (26:40)
  • The first catalyst behind the road to recovery (31:20)
  • Zen N’ Juice (36:00)
  • Biggest lesson learned from a guest on Brute’s podcast (39:10)
  • Biggest influences (45:40)
  • If you had to start over, and had one year to live, what would you do to get back to where you are? (49:40)

Resources we talked about:

How you can connect with Mike:

 If you enjoyed this episode, please head over to iTunes and leave a 5 star review!

#5 – StrengthRatio | Breaking Through Your Plateaus By Filling The Void w/ Zach Greenwald

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Zach Greenwald is the founder of StrengthRatio. His team consists of athletes who may have originally hunted him down to resolve injury, but end up staying to improve their performance. He’s worked with elite Weightlifters, CrossFitters, Strongman athletes, you name it. Zach’s principles have been a huge influence on my own programming, so listen really carefully — this guy is super smart.In this episode, we talk about:

  • Programming philosophies that you can start applying to your assistance work
  • Flexibility test that you can use to assess readiness, recovery, and much more
  • Nuts and bolts behind improving performance while training pain-free

Show Notes:

  • Biofeedback in weight training (5:00)
  • Repeatable flexibility test to take the guesswork out. What does this feedback mean? (9:10)
  • Zach’s first athlete, Becca Gerdon and low back pain (13:15)
  • Travis Cooper’s case study with low back pain (14:06)
  • What does your sport not feature? (16:30)
  • Eccentric work and carries for Weightlifting (18:00)
  • Deadlifting and low back pain (20:00)
  • What stresses your flexibility? Objectively measuring what’s stressful instead of just trying to guess (22:15)
  • Lack of eccentric work in CrossFit (23:00)
  • Most common injury or irritability that CrossFitters experience (24:30)
  • Downward pulling in CrossFit (26:00)
  • Break down the sport in it’s most frequent motions and filling the void (27:50)
  • Test #1: Chest To Bar vs Dips (28:50)
  • Test #2: Pressing vs Pulling (29:15)
  • Benefits of including carrying in training (30:05)
  • Can you Farmer’s Carry 10-20% over your Back Squat? (31:35)
  • Including carries without fancy equipment (32:40)
  • How does all this assistance work DIRECTLY transfer to sports specific skills? (34:30)
  • Volume for the assistance work (38:00)
  • Cardio for Weightlifters and the recovery process (39:15)
  • Mobility vs Stability and their part in a holistic training program (45:40)
  • Zach’s approach to addressing tight hip flexors (47:00)
  • Using the flexibility test to find the joint mobilizations that work for you (49:00)
  • Zach’s observations on what seems to help his athletes get to their longest flexibility post-test (51:15)
  • Connective tissue vs Muscle tissue (51:40)
  • Biggest influences in the last few years (55:30)
  • Resources to check out if you want to dive deeper (57:35)
  • Three staple exercises/concepts to start including in your training (60:00)

People mentioned:

Resources we talked about:

How you can connect with Zach:

If you enjoyed this episode, please head over to iTunes and leave a 5 star review!

#5 – StrengthRatio | Breaking Through Your Plateaus By Filling The Void w/ Zach Greenwald

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Zach Greenwald is the founder of StrengthRatio. His team consists of athletes who may have originally hunted him down to resolve injury, but end up staying to improve their performance. He’s worked with elite Weightlifters, CrossFitters, Strongman athletes, you name it. Zach’s principles have been a huge influence on my own programming, so listen really carefully — this guy is super smart.In this episode, we talk about:

  • Programming philosophies that you can start applying to your assistance work
  • Flexibility test that you can use to assess readiness, recovery, and much more
  • Nuts and bolts behind improving performance while training pain-free

Show Notes:

  • Biofeedback in weight training (5:00)
  • Repeatable flexibility test to take the guesswork out. What does this feedback mean? (9:10)
  • Zach’s first athlete, Becca Gerdon and low back pain (13:15)
  • Travis Cooper’s case study with low back pain (14:06)
  • What does your sport not feature? (16:30)
  • Eccentric work and carries for Weightlifting (18:00)
  • Deadlifting and low back pain (20:00)
  • What stresses your flexibility? Objectively measuring what’s stressful instead of just trying to guess (22:15)
  • Lack of eccentric work in CrossFit (23:00)
  • Most common injury or irritability that CrossFitters experience (24:30)
  • Downward pulling in CrossFit (26:00)
  • Break down the sport in it’s most frequent motions and filling the void (27:50)
  • Test #1: Chest To Bar vs Dips (28:50)
  • Test #2: Pressing vs Pulling (29:15)
  • Benefits of including carrying in training (30:05)
  • Can you Farmer’s Carry 10-20% over your Back Squat? (31:35)
  • Including carries without fancy equipment (32:40)
  • How does all this assistance work DIRECTLY transfer to sports specific skills? (34:30)
  • Volume for the assistance work (38:00)
  • Cardio for Weightlifters and the recovery process (39:15)
  • Mobility vs Stability and their part in a holistic training program (45:40)
  • Zach’s approach to addressing tight hip flexors (47:00)
  • Using the flexibility test to find the joint mobilizations that work for you (49:00)
  • Zach’s observations on what seems to help his athletes get to their longest flexibility post-test (51:15)
  • Connective tissue vs Muscle tissue (51:40)
  • Biggest influences in the last few years (55:30)
  • Resources to check out if you want to dive deeper (57:35)
  • Three staple exercises/concepts to start including in your training (60:00)

People mentioned:

Resources we talked about:

How you can connect with Zach:

If you enjoyed this episode, please head over to iTunes and leave a 5 star review!

#4 – Gymnastics 101 – Kipping Efficiently, Muscle Up Mistakes, and Handstand Walks w/ Rachel Goldenberg

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Rachel Goldenberg is the owner of CrossFit Parallax. She began gymnastics at the age of 3 and competed in college on a Division I NCAA team. Rachel had the opportunity to compete at the 2016 Reebok CrossFit Games in the team division. She’s about to drop some knowledge for both absolute beginners and seasoned athletes.In this episode, we talk about:

  • Getting your first pullup to learning the kip to stringing reps together
  • Fixing the two most common mistakes in the Ring Muscle Up
  • Progressions for the Handstand Walk

Show Notes:

  • How Rachel got into CrossFit (1:00)
  • Skill transfer between gymnastics and CrossFit (3:40)
  • Weaknesses and focused training (7:00)
  • Getting your first strict pullup (9:10) 
  • Taking band tension away (10:34)
  • Accessory exercises for pullups (11:54)
  • First step with learning how to kip (13:00)
  • Deviating from the Arch and Hollow body positions (16:26)
  • Stringing together kipping pullups (18:06)
  • Snappy hips in the kip (20:33)
  • Does anything change about the kip now that we’re doing a bar muscle up? (21:47)
  • Kipping in the Toes To Bar (23:25)
  • Mastering the Arch and Hollow positions (25:17)
  • Two common mistakes in the Ring Muscle Up (27:26)
  • Learn to use your hips for a powerful transition in the Ring Muscle Up (29:44)
  • Progressions for the Handstand Walk (31:00)
  • Belly facing vs Back facing the wall for Handstand work (35:00)
  • Gymnastic clinics (36:30)

How you can connect with Rachel:

 If you enjoyed this episode, please head over to iTunes and leave a 5 star review!

#4 – Gymnastics 101 – Kipping Efficiently, Muscle Up Mistakes, and Handstand Walks w/ Rachel Goldenberg

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Rachel Goldenberg is the owner of CrossFit Parallax. She began gymnastics at the age of 3 and competed in college on a Division I NCAA team. Rachel had the opportunity to compete at the 2016 Reebok CrossFit Games in the team division. She’s about to drop some knowledge for both absolute beginners and seasoned athletes.In this episode, we talk about:

  • Getting your first pullup to learning the kip to stringing reps together
  • Fixing the two most common mistakes in the Ring Muscle Up
  • Progressions for the Handstand Walk

Show Notes:

  • How Rachel got into CrossFit (1:00)
  • Skill transfer between gymnastics and CrossFit (3:40)
  • Weaknesses and focused training (7:00)
  • Getting your first strict pullup (9:10) 
  • Taking band tension away (10:34)
  • Accessory exercises for pullups (11:54)
  • First step with learning how to kip (13:00)
  • Deviating from the Arch and Hollow body positions (16:26)
  • Stringing together kipping pullups (18:06)
  • Snappy hips in the kip (20:33)
  • Does anything change about the kip now that we’re doing a bar muscle up? (21:47)
  • Kipping in the Toes To Bar (23:25)
  • Mastering the Arch and Hollow positions (25:17)
  • Two common mistakes in the Ring Muscle Up (27:26)
  • Learn to use your hips for a powerful transition in the Ring Muscle Up (29:44)
  • Progressions for the Handstand Walk (31:00)
  • Belly facing vs Back facing the wall for Handstand work (35:00)
  • Gymnastic clinics (36:30)

How you can connect with Rachel:

 If you enjoyed this episode, please head over to iTunes and leave a 5 star review!

#3 – SquatEveryday, Eliminating The Right Weaknesses, and Producing Monster Youth Athletes w/ Travis Mash

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Travis Mash is a powerlifting world champion who currently holds the all time pound for pound world record. He’s been coaching athletes for over 21 years from all walks of life. He’s worked with NFL players, Olympic Weightlifters, Powerlifters, and athletes across many other disciplines.Travis is known for shifting paradigms and doing big things to grow the sport of Weightlifting that we love so much.In this episode, we talk about:

  • Some of the myths behind the popular SquatEveryday program
  • Myths about training youth athletes and some advice on how to work with them
  • How to make sure you’re focusing on the right things when it comes to eliminating your weaknesses

Show notes:

  • Proudest moments as a Powerlifter and Weightlifter (1:25)
  • How Travis got into coaching (2:08)
  • Coaching Weightlifters vs Powerlifters (3:23)
  • How Travis started his blog (5:10)
  • How Travis juggles writing with coaching, traveling, and life (7:40)
  • A day in the life (10:15)
  • Origins of SquatEveryday (11:35)
  • How to autoregulate when doing SquatEveryday (13:15)
  • Myths about injuries from SquatEveryday and how to prevent them (14:35)
  • Myths behind weight training and youth athletes (16:27)
  • The process of taking on a younger athlete (18:37)
  • Recruiting younger athletes (22:18)
  • Future generation of Weightlifters and CrossFitters (23:45)
  • Thoughts on growing spectatorship and community for Weightlifting in the U.S. (25:10)
  • How Travis is using the barbell to shape the world (29:25)
  • Celebrating the smaller wins in Weightlifting to maintain positivity (31:42)
  • Muscular Imbalances and No Weaknesses (34:05)
  • Deadlift to Back Squat ratio and how it can affect performance (36:10)
  • Blending accessory pieces with existing training volume (39:15)
  • What Travis learned from Julien of StrongFit (40:25)
  • Eccentric and Isometric work in training (41:50)
  • Adding weight to your bench in 6 weeks (42:30)
  • Core work and why Travis doesn’t believe in doing situps (44:50)
  • Can mental toughness and grit be trained? How? (46:50)
  • Importance of having a basic understanding of adaptation (50:20)
  • Learning vs Education (52:35)
  • Best source of education right now for producing effective coaches (54:30)
  • If you only had one year to live to become the best coach you could be, what would you do? (56:00)

People mentioned:

Resources we talked about:

How you can connect with Travis:

 If you enjoyed this episode, please head over to iTunes and leave a 5 star review!

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